Burguer de Quinoa

Burguer de Quinoa is a nutritious and flavorful Brazilian burger that combines the earthiness of quinoa with fresh vegetables and spices, creating a satisfying and healthy meal. Perfect for a quick lunch or dinner, this burger is both wholesome and delicious.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Black beans - 100 grams, cooked and drained
• Carrot - 1 medium, grated
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1, beaten
• Oats - 50 grams, ground
• Olive oil - 2 tablespoons
• Whole grain buns - 2
• Lettuce - 2 leaves
• Tomato - 1 medium, sliced

Steps

1. Rinse the quinoa under cold water, then combine it with water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed.
2. In a large bowl, mash the cooked black beans with a fork. Add the cooked quinoa, grated carrot, chopped onion, minced garlic, cilantro, cumin, paprika, salt, black pepper, and beaten egg. Mix well.
3. Gradually add the ground oats to the mixture until it holds together well. Form the mixture into 2 patties.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown and heated through.
5. Toast the whole grain buns lightly in the skillet or in a toaster. Assemble the burgers by placing a patty on each bun, topping with lettuce and tomato slices.
6. Serve warm and enjoy your healthy Burguer de Quinoa!

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and vitamins from vegetables, supporting overall health.

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